Comparing Nutrients in 500 calories Baobab Powder VS Seedless Raspberries Puree

Weight per 500 calories

• Baobab Powder: 200g
• Seedless Raspberries Puree: 1220g

Baobab Powder has 6.1 times more energy per 100g than Seedless Raspberries Puree. It has high energy density when compared to other foods. Seedless Raspberries Puree having low energy density.

Which food has more nutrients per 500 calories - Baobab Powder or Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Baobab Powder	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	102% 73.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	12% 8.56g	51.3% 37g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 9.3g	% 34.3g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 2.2g	g per day for Men 19-50 years
Fiber	234% 89g	29% 11g	38g per day for Men 19-50 years
Protein	13% 7.38g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	37.3% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.83mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	385% 346mg	86.7% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	125% 18.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	68.4% 684mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	211% 17mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	75.2% 316mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.4% 94mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	129% 4378mg	60.6% 2061mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.59% 22g	29.6% 1094g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baobab Powder vs Seedless Raspberries Puree:

• Baobab Powder has 6.7 times more Vitamin B3, 6.6 times more Vitamin B6 and 4.4 times more Vitamin C than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 18.3 times more Vitamin B1, 8.2 times more Vitamin B2 and 4.1 times more Vitamin B9 than Baobab Powder.

Comparing minerals per 500 calories for Baobab Powder vs Seedless Raspberries Puree:

• Baobab Powder has 4 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium and 2.1 times more Potassium than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 2.6 times more Phosphorus and 50.1 times more Water than Baobab Powder.
• Both Baobab Powder and Seedless Raspberries Puree have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baobab Powder has 1.6 times more Carbohydrate and 8.1 times more Fiber than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 11.3 times more Fat, 2.9 times more Omega 3, 4.3 times more Fructose and 1.7 times more Protein than Baobab Powder.
• Both Baobab Powder and Seedless Raspberries Puree have similar amounts of Energy per 500 kcal.
• Both Baobab Powder as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 500 kcal.